How to Do the Farmer Carry Overhead

The overhead carry has you walk with a weight locked out above your head, testing shoulder stability, core bracing and posture all at once. It is an advanced move best for lifters who can already press overhead with a solid, stacked position.

Shoulders Abs Dumbbell KettlebellAdvanced

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Farmer Carry Overhead, starting position

Muscles worked

Primary

Shoulders
Abs

Secondary

Traps

How to do the Farmer Carry Overhead

1
Clean or press a dumbbell or kettlebell overhead so your arm is locked out.
2
Stack your wrist over your elbow and your elbow over your shoulder.
3
Squeeze your glutes and brace your abs to keep your ribs down.
4
Walk forward with short, steady steps.
5
Keep your head neutral and your gaze forward.
6
Stop before your lower back arches.
7
Lower the weight under control and switch arms.

Form cues to remember

Ribs down, glutes squeezed
Stack wrist over elbow over shoulder
Short, steady steps
Press the weight up into the ceiling

Farmer Carry Overhead video tutorial

I LOVE Farmer Walks! · Squat University on YouTube

Common mistakes

Arching the lower back

Lower the weight and squeeze your glutes to keep your ribs down.

Elbow drifting forward

Keep your arm in line with your ear.

Rushing your steps

Slow down and walk with short, smooth strides.

Going too heavy

Choose a weight you can hold overhead with a stable position the whole way.

Sets and reps

Strength	3–4 trips of 20–30 meters (22–33 yards) per arm, 90 seconds rest
Endurance	3 sets of 30–45 seconds per arm with a lighter load

Holding weight overhead stresses your shoulders and lower back. Skip it if you lack overhead mobility or your back arches, and start with a light weight.

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Farmer Carry Overhead FAQ

What does the overhead carry work?

It works your shoulders, upper back and core, with your grip and legs also involved. It also trains overhead stability.

Overhead carry vs suitcase carry?

The overhead version challenges shoulder stability and rib control, while the suitcase carry loads your trunk against side-bending. They train different things.

What weight should I start with for the overhead farmer carry?

Start with a weight lighter than you think you need. If your back arches or your arm wobbles, go lighter.